24 Proven Ways to Beat Bloating and Get a Flatter Stomach
Small daily adjustments can transform your digestion and eliminate discomfort.
Stubborn belly bloat can leave even the healthiest people feeling discouraged about their diet and fitness efforts. Fortunately, you do not need an extreme regimen to see and feel a difference. Daily habits, supported by research and dietitian guidance, can help ease bloating, improve digestion, and promote a noticeably flatter stomach. Below, you’ll find 24 practical, science-based strategies to support your gut health and ease bloating — without any drastic diets or exhausting gym sessions.
1. Rub Your Belly
Gentle abdominal massage can help promote digestion and relieve bloating. Massaging your stomach in a clockwise direction, starting above your right hip and moving up and across to your left hip, mimics the natural flow of your gastrointestinal tract, helping to move gas and stool through your system.
2. Switch to a Smaller Plate
Eating large meals can overwhelm your digestive system and lead to noticeable fullness and bloating. Instead, try using a smaller plate to encourage slightly smaller portions and eat more frequent, modest meals throughout the day. This approach helps your body digest food more comfortably and minimizes excessive bloating after meals.
3. Tame Your Sweet Tooth
Excess consumption of sugar — particularly fructose and lactose, as well as sugar alcohols like xylitol and sorbitol — can disrupt gut bacteria and trigger bloating. Sugar alcohols, found in many ‘sugar-free’ foods, are not fully absorbed by the body and get fermented by gut bacteria, which can increase gas and bloating. When craving something sweet, opt for fruit that contains fiber to aid digestion and nourish your gut.
- Choose whole fruits over processed sweets for natural sugar and fiber.
- Limit artificially sweetened products containing sugar alcohols if you are prone to bloating.
4. Perfect Your Posture
Standing up straight can instantly make your stomach look flatter. Good posture naturally engages and tones your abdominal muscles. To develop better posture, try leaving reminders around your workspace or use posture-correcting products. Maintaining upright posture also supports better digestion by minimizing pressure on your abdomen.
5. Eat Slower
Bolting down meals makes it easy to swallow air, leading to increased gas and discomfort. Chewing each bite at least 10 times before swallowing helps break down food more efficiently and allows your digestive system to work with less strain. Mindful eating — focusing on the flavors, textures, and aromas of your food — slows your pace and enhances satisfaction.
6. Grab a Hula Hoop
Physical activity around your midsection can help target belly fat. One study found that using a weighted hula-hoop for as little as six minutes a day, and gradually increasing the time, led to reduced abdominal fat and increased muscle mass over six weeks. In addition to calorie burn, hula-hooping is a fun and engaging way to tone your core.
7. Sip More Water
Inadequate hydration can paradoxically make your body retain water and lead to a bloated appearance. Drinking enough water helps flush out excess sodium, aids in digestion, and supports the safe passage of fiber-rich foods. Aim for at least eight cups of fluids each day, and consider sipping more if you are consuming high-fiber foods or are physically active.
8. Consider Probiotics
Probiotics are beneficial bacteria that help keep your digestive system running smoothly. They can prevent or minimize bloating by improving gut flora balance and promoting the breakdown of complex carbohydrates. Incorporate probiotic-rich foods such as yogurt, kimchi, miso, sauerkraut, or buttermilk into your daily routine to support your digestive health.
9. Don’t Forget About Prebiotics
Prebiotics are a type of fiber that feed probiotics, encouraging the proliferation of healthy gut bacteria. Naturally present in vegetables, fruit, nuts, beans, seeds, and 100% whole grains, prebiotics create a supportive environment for your gut, reduce bloating, and improve long-term digestive function.
10. Stick to a Bathroom Schedule
Setting aside regular time each day to use the bathroom can help prevent constipation, a common cause of bloating. Ignoring the body’s cues often leads to sluggish digestion. Wearing overly tight clothing, such as skinny jeans, can also slow down stool movement through your digestive tract, so opt for comfort when you can.
11. Mind Your Fiber Intake
Fiber is essential for digestion but introducing too much too quickly or eating predominantly high-fiber foods without sufficient hydration can trigger temporary bloating. Gradually increase your fiber intake and pair it with plenty of water to help your body adjust and keep things moving smoothly.
- Choose a diverse range of fiber sources: vegetables, fruits, nuts, seeds, legumes, and whole grains.
- Monitor your reaction to specific foods and adjust accordingly.
12. Cut Back on Salt
High sodium intake causes the body to retain water, particularly around the midsection. This can quickly lead to a puffy and bloated feeling. Limit processed and packaged foods, which often contain hidden sodium, and prioritize fresh, whole ingredients. Using herbs and spices for flavor instead of salt can transform your meals without the bloat.
13. Build a Better Breakfast
Starting your day with a balanced breakfast containing fiber, protein, and healthy fats stabilizes blood sugar, reduces cravings, and can help prevent overeating later in the day. Eggs, Greek yogurt, nuts, whole grains, and fruit are all excellent choices. This blend of nutrients helps to fill you up and keep your digestive system running smoothly.
14. Avoid Sugary Beverages
Sugar-sweetened drinks (such as soda, sweetened coffee or tea, and fruit juices) contribute empty calories without promoting fullness. They can also aggravate bloating and interfere with fat metabolism. Limit or avoid these drinks and opt for water, herbal tea, or sparkling water with a splash of citrus for flavor.
15. Watch Alcohol Intake
Alcohol can interfere with digestion, increase water retention, and suppress fat metabolism. It also relaxes the digestive tract, slowing the elimination of waste and exacerbating bloating. Consuming alcohol in moderation, or choosing lower-sugar varieties, can help minimize these effects.
16. Stay Active Throughout the Day
Ongoing movement — even brief walks or standing breaks between periods of sitting — stimulates digestion and can help alleviate bloat. Gentle activities such as stretching, yoga, and walking are effective for encouraging digestive movement and reducing post-meal discomfort.
17. Eat More Potassium-Rich Foods
Potassium helps to counteract excessive sodium and encourages your body to let go of retained water. Foods high in potassium include leafy greens, bananas, sweet potatoes, oranges, tomatoes, and some cruciferous vegetables. These foods also provide fiber and antioxidants, offering a double benefit for your health and digestion.
| Food | Main Benefit |
|---|---|
| Leafy Greens | Potassium, fiber, antioxidants |
| Bananas | Potassium, digestive enzymes |
| Low-fat Dairy | Calcium, potassium |
| Nuts & Seeds | Magnesium, healthy fats |
18. Focus on Magnesium and Calcium
Magnesium and calcium are mineral allies in reducing water retention and supporting regular digestion. In addition to low-fat dairy, incorporate nuts, seeds, and leafy greens for a multi-mineral approach.
19. Minimize Bloat-Inducing Foods
Some individuals are more sensitive to beans, cruciferous vegetables (like broccoli and cauliflower), onions, and carbonated beverages, which can increase gas for certain people. If you notice increased bloating after these foods, moderate your portions or cook them thoroughly to minimize their impact.
20. Prioritize Stress Management
Stress can disrupt digestion and prompt bloating. High cortisol levels slow down the digestive process and alter the body’s hormonal balance, making you more susceptible to unhealthy food cravings and overeating. Mindful breathing, gentle exercise, or a favorite hobby can help bring your stress levels down and restore gut balance.
21. Limit Chewing Gum and Carbonated Drinks
Chewing gum and fizzy drinks both increase the amount of air you swallow, which can become trapped in the digestive system as gas. Replace these habits with alternatives like peppermint tea or infused water to support digestion without the extra bubbles.
22. Don’t Skip Meals
Missing meals or going long periods without eating can slow metabolism and promote later overeating, both of which make bloating worse. Spread your food intake throughout the day, with three balanced meals and one or two snacks, to keep your system on track.
23. Dress Comfortably
Tight clothing around the waist, such as restrictive belts or high-waisted jeans, can hamper normal digestive flow and contribute to constipation and bloating. Opt for looser fits or clothes with a comfortable waistband, especially for long periods of sitting.
24. Listen to Your Body
Your body’s cues are among your best guides for achieving a flat and comfortable stomach. Tune in to signals of fullness, hunger, and bathroom needs, and build your daily habits around steady, supportive routines for long-term results.
Frequently Asked Questions (FAQs)
What foods make belly bloating worse?
Common culprits include beans, lentils, some cruciferous vegetables (broccoli, cauliflower), onions, garlic, carbonated drinks, processed foods high in salt, and excessive sugar alcohols.
How quickly can I reduce bloating?
Simple changes, such as hydrating well, improving posture, eating more slowly, or going for a gentle walk, can start to ease bloat in just a few hours, but persistent changes may take days of consistent effort.
Should I avoid all carbs to get a flatter stomach?
No. Complex carbohydrates, especially those high in fiber (like whole grains and vegetables), support digestion. Watch out for excess sugar and processed carbs, but moderate, balanced portions of high-quality carbohydrates are healthy and can help reduce bloating over time.
Do probiotics really work for bloating?
Many people experience digestive benefits and reduced bloating from incorporating probiotics in food or supplement form, though results vary based on individual microbiome composition.
Is there a quick fix for a flat stomach?
There are no healthy, overnight fixes. However, strategies like improving posture, hydrating, and minimizing high-sodium or bloat-inducing foods can produce a noticeably flatter stomach in the short term.
References
- https://www.goodhousekeeping.com/health/diet-nutrition/advice/g1470/flat-belly/
- https://www.goodhousekeeping.com/health/diet-nutrition/advice/a17162/lose-weight-faster-karas-0302/
- https://www.mandelasfavoritefolktales.com/series/good-housekeeping/400-recipe/
- https://www.scribd.com/document/542115800/Good-Housekeeping-Best-Diets-for-Easy-Weight-Loss
- https://www.hachettebookgroup.com/titles/good-housekeeping/good-housekeeping-400-flat-tummy-recipes-tips/9781618372413/
- https://www.goodreads.com/book/show/37440212-good-housekeeping-400-flat-tummy-recipes-tips
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